Which Cooking Oil to Choose?

Updated on May 26, 2012

Cooking Oil | Source

Cooking oil has been a part of the kitchen since ages
before. It is usually derived from plant seeds and animal fats.

In some households, the use of cooking oil such as vegetable
oil, which has moderately high amount of saturated fat, is almost a daily
practice. It is cheap and available in most stores. A lifetime of consumption
of oil without a healthy lifestyle such as exercise, and diet could contribute
to heart disease.

A good knowledge on cooking oil uses, health benefits, do’s
and don’ts are necessary. Although it is a natural belief that an oil free diet leads
to a healthy life, this is not the case at all. The fatty acid in oil helps
absorb soluble vitamins like vitamin A, D, E, and K. It helps in digestion,
growth, hormone balance, body organ development, and act as anti-oxidants. In
some cases such as in cold environments, more consumption of fat is good. It
will help insulate the body against lost of heat and also provide more calories
to burn for survival.

General Characteristics of Cooking Oil

Smoking Point – This is the point where the cooking oil
starts to smoke due to high heat. Each kind of oil has different smoking point
due to its composition. Avoid heating oil beyond their smoking point as it
starts degrading its nutritional value, and flavor.

Saturated Fat – are fat that contains triglyceride. These
helps build cholesterol and LDL, which are called bad cholesterol. A build up
of this kind of cholesterol will eventually lead to blood clots, and heart
disease. Cooking oil that has high saturated fat are coconut oil and palm oil.

Poly-unsaturated Fat – It is a good kind of fat, however it
lowers both bad cholesterol and good cholesterol. Some sources of
poly-unsaturated fat has Omega-6 acids that helps fight cardio-vascular
diseases, and Omega-3 acids that help prevents prostate tumor growth.

Mono-unsaturated Fat – it is a good and best kind of fat in
a cooking oil.. It lowers bad cholesterol without lowering good cholesterol.
Cooking oil that has high mono-unsaturated fat are olive oil and almond oil.

Trans-Fat – or unsaturated fat are bad kind of fat, which
contains trans-isomer. It raises bad cholesterol and lowers good cholesterol,
promoting the risk of heart disease

Storing Cooking Oil

Fat characteristics in the oil affect its storage life. Cooking
oil with high poly-unsaturated fat is least stable and oxidizes easily at room
temperature. However cooking oil with high mono-saturated fat are more stable
and lasts longer. Oil’s immediately degrade upon processing from seeds. Your
cooking oil should be refrigerated once opened and only take the amount you
need for use in the kitchen or pantry. Although oil might settle and become
like lard, it will liquefy immediately at room temperature.

Conclusion

For a healthy choice choose cooking oil for that are low in
saturated fat and high in mono-saturated fat. These are olive oil, almond oil,
and canola oil. Olive oil can be used for a variety of purposes depending on
its type whether it is extra virgin, virgin, refined or extra light. An extra
virgin olive oil would have more flavor, and lower smoking point. It can be
used for salad dressing. Virgin olive oil to extra light olive oil has higher
smoking point and can be used for sauteing and stir frying. For deep frying a
higher smoking point is required. Some oils that can be used are peanut oil,
mustard oil, lard, and corn oil. Avoid using cooking oil which are high in saturated fat such as coconut oil and palm oil. Although the least healthy oil to use is coconut
oil and palm oil, both are still common oil that is used for frying, flavoring
and shortening. Do not use frying oil again and again as carbon builds up, and it becomes more carcinogenic.

1. Extra Virgin Olive Oil

Smoke Temp.: 374 F / 190 C

Saturated Fat: 14%

Poly-unsaturated Fat: 11%

Mono-unsaturated Fat: 73%

2. Virgin Olive Oil

Smoke Temp.: 419 F / 215 C

Saturated Fat: 14%

Poly-unsaturated Fat: 11%

Mono-unsaturated Fat: 73%

3. Extra Light Olive Oil

Smoke Temp.: 468 F / 242 C

Saturated Fat: 14%

Poly-unsaturated Fat: 11%

Mono-unsaturated Fat: 73%

4. Avocado Oil

Smoke Temp.: 520 F / 271 C

Saturated Fat: 12%

Poly-unsaturated Fat: 14%

Mono-unsaturated Fat: 74%

5. Almond Oil

Smoke Temp.: 420 F / 216 C

Saturated Fat: 8%

Poly-unsaturated Fat: 19%

Mono-unsaturated Fat: 73%

6. Canola Oil

Smoke Temp.: 475 F / 246 C

Saturated Fat: 7%

Poly-unsaturated Fat: 35%

Mono-unsaturated Fat: 58%

7. Peanut Oil

Smoke Temp.: 450 F / 232 C

Saturated Fat: 18%

Poly-unsaturated Fat: 33%

Mono-unsaturated Fat: 49%

8. Rice Bran Oil

Smoke Temp.: 490 F / 254 C

Saturated Fat: 20%

Poly-unsaturated Fat: 33%

Mono-unsaturated Fat: 47%

9. Lard

Smoke Temp.: 394 F / 201 V

Saturated Fat: 41%

Poly-unsaturated Fat: 2%

Mono-unsaturated Fat: 47%

10. Sesame Oil

Smoke Temp.: 350 F / 177 C

Saturated Fat: 15%

Poly-unsaturated Fat: 43%

Mono-unsaturated Fat: 42%

11. Palm Oil

Smoke Temp.: 446 F / 230 C

Saturated Fat: 52%

Poly-unsaturated Fat: 10%

Mono-unsaturated Fat: 38%

12. Cocoa Butter

Smoke Temp.:

Saturated Fat: 62%

Poly-unsaturated Fat: 3%

Mono-unsaturated Fat: 35%

13. Butter

Smoke Temp.: 350 F / 177 C

Saturated Fat: 66%

Poly-unsaturated Oil: 4%

Mono-unsaturated Oil: 30%

14. Wheat Germ Oil

Smoke Temp.:

Saturated Fat: 20%

Poly-unsaturated Fat: 50%

Mono-unsaturated Fat: 30%

15. Ghee, Clarifed Butter

Smoke Temp.: 482 F / 250 C

Saturated Fat: 65%

Poly-unsaturated Fat: 3%

Mono-unsaturated Fat: 32%

16.Cotton Seed Oil

Smoke Temp.: 421 F / 216 C

Saturated Fat: 24%

Poly-unsaturated Fat: 50%

Mono-unsaturated Fat: 26%

17. Corn Oil

Smoke Temp.: 320 F / 160 C

Saturated Fat: 13%

Poly-unsaturated Fat: 59%

Mono-unsaturated Fat: 24%

18. Soybean Oil

Smoke Temp.: 320 F / 160 C

Saturated Fat: 15%

Poly-unsaturated Fat: 61%

Mono-unsaturated Fat: 24%

19. Sunflower Oil

Smoke Temp.: 450 F / 232 C

Saturated Fat: 11%

Poly-unsaturated Fat: 69%

Mono-unsaturated Fat: 20 %

20. Walnut Oil

Smoke Temp.: 400 F / 204 C

Saturated Fat: 14%

Poly-unsaturated Fat: 67%

Mono-unsaturated Fat: 19%

21. Margarine, Hard

Smoke Temp.: 302 F / 150 C

Saturated Fat: 80%

Poly-unsaturated Fat: 6%

Mono-unsaturated Fat: 14%

22. Grape Seed Oil

Smoke Temp.: 420 F / 216 C

Saturated Fat: 9 %

Poly-unsaturated Fat: 77%

Mono-unsaturated Fat: 13%

23. Safflower Oil

Smoke Temp.: 450 F / 232 C

Saturated Fat: 9%

Poly-unsaturated Fat: 78%

Mono-unsaturated Fat: 13%

24. Coconut Oil

Smoke Temp.: 350 F / 177 C

Saturated Fat: 92%

Poly-unsaturated Fat: 2%

Mono-unsaturated Fat: 6%

How Olive Oil is Made

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